Whole meals · Everyday portions
Choose any two breakfasts. Adjust the ingredients to match what you actually eat.
Eggs: 50 g edible weight each. Bread: 40 g per slice before toasting. Milk: ml approximated as g.
40 g dry porridge oats · 200 ml semi-skimmed milk · 100 g strawberries
Strawberries used as the berry example.
Preparation notes describe the starting recipe; your changes may affect them.Eggs: 50 g edible weight each. Bread: 40 g per slice before toasting. Milk: ml approximated as g.
40 g dry porridge oats · 100 g full-fat greek-style yoghurt · 100 ml semi-skimmed milk · 100 g strawberries
Prepare ahead; keep chilled for transport.
Preparation notes describe the starting recipe; your changes may affect them.| Nutrient | Breakfast 1Porridge with milk and berries | Breakfast 2Overnight oats with yoghurt and berries |
|---|---|---|
| Energy | 274 kcal | 361 kcal |
| Protein | 12.0 g | 14.2 g |
| Fibre | 6.9 g | 6.9 g |
| Carbohydrate | 43.8 g | 43.9 g |
| Total sugars | 15.6 g | 15.4 g |
| Fat | 7.1 g | 15.6 g |
| Saturated fat | 2.7 g | 8.4 g |
| Salt | 0.22 g | 0.28 g |
Breakfast 2 provides 2.2 g more protein in the portions shown.
These portions provide similar amounts of fibre.
More or less of a nutrient is not an overall verdict. These figures do not predict fullness or weight loss.
How to use the comparison
Normal portions are the starting point, rather than meals forced to have the same calories. Milk, cooking fat, cheese and toppings are included where listed. Added table salt, sauces and drinks are excluded unless selected.
“Total sugars” includes naturally occurring sugars in milk and fruit. It is not a measurement of free or added sugars. Blended-fruit sugars need different interpretation from intact fruit, even when their nutrient totals are similar.
We calculate nutrients from ingredient quantities, not the final cooked weight. Water evaporation changes weight but does not add calories. The estimate assumes the listed cooking fat is eaten; fat left in the pan can make actual intake lower.
Time and portability are practical estimates, not measured nutritional outcomes. Fullness also depends on the person, meal size, texture and the rest of their diet.
CoFID 2021: 11-788 — Porridge oats, unfortified
Per 100 g: Energy 381 kcal · Protein 10.9 g · Fibre 7.8 g · Carbohydrate 70.7 g · Total sugars 0.3 g · Fat 8.1 g · Saturated fat 1.3 g · Salt 0.00 g
CoFID 2021: 12-313 — Milk, semi-skimmed, pasteurised, average
Per 100 g: Energy 46 kcal · Protein 3.5 g · Fibre 0.0 g · Carbohydrate 4.7 g · Total sugars 4.7 g · Fat 1.7 g · Saturated fat 1.1 g · Salt 0.11 g
CoFID 2021: 14-324 — Strawberries, raw
Per 100 g: Energy 30 kcal · Protein 0.6 g · Fibre 3.8 g · Carbohydrate 6.1 g · Total sugars 6.1 g · Fat 0.5 g · Saturated fat 0.0 g · Salt 0.00 g
CoFID 2021: 12-555 — Yogurt, Greek style, plain
Per 100 g: Energy 133 kcal · Protein 5.7 g · Fibre 0.0 g · Carbohydrate 4.8 g · Total sugars 4.5 g · Fat 10.2 g · Saturated fat 6.8 g · Salt 0.17 g